Choose a variety of nutrient-dense foods and beverages to help achieve recommended nutrient intakes. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods can help you get the nutrients you need without excess calories. Avoid excess calories by limiting consumption of foods high in added sugars and solid fats, and alcoholic beverages; these provide calories but are poor sources of essential nutrients.
Even though it is most often associated with women, men can also develop osteoporosis, a condition in which the bones become fragile and can break easily. In fact, based on data from the Center for Disease Control and Prevention (CDC), it is estimated that by 2020, 3.3 million men will have osteoporosis.
A healthy eating pattern is one that provides enough of each essential nutrient from nutrient-dense foods, contains a variety of foods from all of the basic food groups, and focuses on balancing calories consumed with calories expended to help you achieve and sustain a healthy weight.
The "calorie" we refer to in food is actually kilocalorie. One (1) kilocalorie is the same as one (1) Calorie (upper case C). A kilocalorie is the amount of heat required to raise the temperature of 1 kilogram of water one degree Celsius.
Consuming extra calories results in an accumulation of stored body fat and weight gain. This is true whether the excess calories come from protein, fat, carbohydrate, or alcohol.